Name: Playbook - Jake Schultz - 10/18/2022 Legs & Shoulders
Uploaded: 2023-12-11T15:29:51.673Z
Duration: 75 min
Description: 10/18/2022 Legs & Shoulders

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

-Holding Dumbbell in each hand
- Start with your back foot on a bench 
-Keep core engaged and chest up
- Lower down until as far as you can
- Push through your front leg engaging your quads and glutes to come up
-repeat on other side

Dumbbell Rear foot elevated split squat

- Stand in split stagger stance with dumbbell in each hand
- Hinge at the waist performing a RDL
- Stand back to upright
-repeat by switching legs

Dumbbell split stance RDL

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat machine

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Lower weight by 50% on last 2 sets and go to failure

Leg extensions

-Start in half-kneel position facing sideways under smith machine— with opposite knee up
-Grip smith machine bar with arm opposite of knee that is up
-Press up towards ceiling
-Lower with control 
-Repeat other side

Half-kneel single arm shoulder press at smith machine

- With the pulley set high on the rack
- Pull towards your face with elbows flared outward at shoulder height
- Slowly reverse the movement back to starting position

Cable high face pull with dual handles

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

3 heavy sets
Decrease weight by 50% on last set and go to failure

Dumbbell lateral raises

10/18/2022 Legs & Shoulders

ARMS 01/01/2024

Push/Pull 12/15/2023

Shoulders 12/13/2023

Legs 12/12/2023

Chest & Biceps 12/11/2023

Shoulders & Core/Abs 12/07/2023

Back & Triceps 11/29/2023

Push/Pull Upper Body 11/26/2023

Legs 11/27/2023

Quad focused legs 07/25/2023

Blake

Chest & Shoulders 07/24/2023

Legs 07/23/2023

Back & Triceps 07/21/2023

Chest, Shoulders & Biceps 07/20/2023

Legs 07/19/2023

Push/Pull 07/18/2023

Back & Triceps 07/17/2023

Legs 07/16/2023

I love the shoulder and abs combo! 🙌🏼

Shoulders & Abs 07/15/2023

Back & Biceps 07/14/2023

Chest & Triceps 07/13/2023

Glutes & Hamstrings 07/12/2023

Back & Chest 07/11/2023

Shoulders 07/10/2023

Legs 07/09/2023

Back & Triceps 07/07/2023

Chest & Biceps 07/06/2023

Legs (Quad focused) 07/05/2023

Push/Pull 07/04/2023

Glutes/Hamstrings & Shoulders 07/03/2023

Masoud

Back & Triceps 07/02/2023

Chest & Biceps 06/30/2023

Upper Push/Pull 06/29/2023

Shoulders & Core/Abs 06/28/2023

Tremendous workout today! Jake’s supersets will test your endurance!!💪🏽

Steve 

Chest & Biceps 06/27/2023

Deana

Back & Triceps 06/24/2023

Lower Body Quad Focused 06/23/2023

Chest & Back 06/22/2023

Legs 06/21/2023

Steven

Chest & Biceps 06/19/2023

Back & Triceps 06/15/2023

Legs & Shoulders 06/14/2023

Push/Pull Upper Body 06/13/2023

Full Body: Stability Focus 06/12/2023

Legs & Shoulders 06/09/2023

Back & core/abs 06/08/2023

Chest & Arms 06/07/2023

Quads & Shoulders 06/06/2023

Push/Pull Upper Body 06/05/2023

Abs & Core 06/04/2023

10/18/2022 Legs & Shoulders

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